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Training Log Archive: Xena

In the 7 days ending Apr 6, 2008:

activity # timemileskm+m
  Orienteering3 3:14:30 14.35(13:33) 23.1(8:25) 67534 /40c85%
  Running3 1:31:00 5.9 9.5 50
  Yoga1 30:00
  Strength + Stretch2 15:00
  Plyometrics1 5:00
  Total5 5:35:30 20.26 32.6 72534 /40c85%

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MoTuWeThFrSaSu

Sunday Apr 6, 2008 #

Orienteering long 2:01:42 [3] **** 13.2 km (9:13 / km) +395m 8:01 / km
spiked:17/20c

Extra-Long Red course at East Fork State Park:

Solid effort but quite tired towards the end. Navigation was suprisingly good, no major mistakes, just a couple execution errors.
Twisted my ankle going from 4 b/c I glanced at some random guy just stading there in the middle of the woods. wtf?!

I'm proud of myself this weekend b/c I was much more confident in my orienteering; I def. see progress.

Strength + Stretch 10:00 [1]

thorough stretching after this one.

Saturday Apr 5, 2008 #

Orienteering race 19:08 intensity: (9:08 @4) + (10:00 @5) *** 2.9 km (6:36 / km) +60m 5:59 / km
shoes: Nike

Miami Univ. sprint:
fun race around campus (haven't done one of these before) but mostly on pavement so speed was def a factor. I was not jumping over those chain fences but going underneath so that prob slowed me down even more.
Minor hesitation on 8 but thats about it.

Running warm up/down 12:00 [1]
shoes: Nike

jogging with Zhuk on paved track before and after

Orienteering race 18:50 [5] *** 2.7 km (6:59 / km) +70m 6:10 / km
shoes: LOP

Sprint 2:
Kicked it up a notch for this forest-type sprint; there were still a lot of trail running but I gave it my honest effort, no mistakes.

I liked these two diff. sprints, they're a great training for me.

Running warm up/down 10:00 [1]

Friday Apr 4, 2008 #

Orienteering 34:50 intensity: (14:50 @4) + (20:00 @5) *** 4.3 km (8:06 / km) +150m 6:54 / km
spiked:17/20c shoes: LOP

Flying Pig Short Red Course:
not too shabby, feeling strong and confident (something unusual for me) ; hesitations on 13 and 15 + some nice falls into the muddy ground.
3rd WRE woman today, 4th result if including Kata's time.

Running warm up/down 15:00 [2]
shoes: LOP

nice warm-up to start 1.5km + cool-down

Tuesday Apr 1, 2008 #

Running 54:00 [3] 9.5 km (5:41 / km) +50m 5:32 / km
shoes: Nike

very nice run to/at caldwell park in warm 60 degree weather and light drizzle.
by practicing yoga i learned how important it is to keep your back straight during most poses, so today I tried lengthening my back during my run. the reaction was immidiate, I was actually suprised how different my body felt when controlling my back. I wasn't keeping it rigid but def. employing my abdominal and back muscles and that made my body mov't more natural, unrestrained. (also my hips stopped hurting and energy was better :)

Plyometrics 5:00 [4]

strides and jumps in the middle of my run on baseball field, damn these are hard..

Strength + Stretch 5:00 [1]

Monday Mar 31, 2008 #

Yoga 30:00 [2]

some new back bends and inversions

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